The first 24-72 hours of an initial ankle sprain is a critical time that can help reduce your recovery time. In an injury where swelling is present, application of the RICE principal, Rest Ice Compression and Elevation, should be completed up to 6-7 times per 24 hours to limit the initial inflammation. Consecutive ice treatments should not be completed until the skin has returned to normal temperature, and should last no longer that 20 minutes in duration. A common question is when should you discontinue use of ice, and in my experience, as long as there is a warmth to the injured area, or swelling that increases with activity, ice is the preferred treatment.
David M. LaPorta, DPM
Location and Office HoursShore Gastroenterology Associates
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West Long Branch, NJ 07764
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What is the treatment for an inversion ankle sprain?
Casey Smith , NASM Elite Trainer, Sports Medicine, answered
How soon can I play sports after an ankle sprain?
For minor ankle sprains that you are able to walk on without any difficulty, they usually resolve in several days to weeks. Generally, the swelling should be down, and your range of motion should be identical to the opposite side before you resume sports activities. Also, you should be able to run without any pain or discomfort. You should also ice your ankle after your first few times back on the field. If healing takes longer than you would like, you could always get into some physical therapy to help accelerate the process.
How can I protect my feet if I wear high heels?
Michael Roizen, MD, Internal Medicine, answeredIf you wear high heels, protect your feet and overall health with the following foot-friendly tips:
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- If you wear heels over 2 inches high, save them for posing (at that office party), not walking around, and travel with a pair of flats to keep your feet healthy.
- In love with toe pinchers? Buy them a half or full size larger than usual. Add heel liners to take pressure off the toes.
- Look for shoes with open toes so your little guys can stretch and breathe.
- If you begin to have symptoms such as aching arches, tingling or pain in the balls of your feet, or low back pain, go to a foot doctor for an assessment and a shoe store for a pair of well-padded, good fitting, walking shoes.